Do you often snore when you sleep? Well aside from annoying your bed partner, snoring is also a potential health threat.
According to medical experts, snoring can decrease the quality and quantity of your sleep. It has often been linked to sleep deprivation, depression, memory problems, weight gain, heart disease, diabetes, and many others.
There are, of course, many different factors that contribute to snoring. Allergies, for instance, may trigger the snoring habit. Other reasons may include obesity, sinus problem, drinking, smoking, aging, and even pregnancy.
To decrease your chances of snoring during bedtime, here are some solutions you might want to try:
Short-Term Solutions for Snoring
Use a humidifier.
Dry air sometimes irritates the nose and membrane and so a humidifier can be a good tool.
Change your sleeping position.
It may sounds like a really simple solution but yes, switching to a new sleeping position can be helpful. Sleep on your side and you’ll see you’ll have lesser tendencies to make unnecessary noises.
Avoid drinking before sleeping.
If you’re often consuming alcohol as an excuse to sleep better, then here’s a surprise for you. Avoiding drinking for at least 4 to 5 hours before sleeping will decrease your chances of snoring.
Use an oral appliance.
Oral appliances, or mouthpieces, can be good anti-snoring tools. They help keep the airway open and so breathing moves smoothly through your nose and throat.
Get a hot shower before sleeping
Having a hot shower before bedtime is likewise a fantastic idea, especially if you are suffering from allergies or congestion. Alternatively, you may also use nasal strips or nasal spray to open nasal passages and experience easier breathing.
Long-Term Solutions for Snoring
Keep your bedroom tidy.
Your bedding and the entire bedroom should be clean. Do some cleaning at least on a weekly basis so you can get rid of dust mites and other allergens.
If you’re really serious about stopping snoring, you might want to consider kicking the habit of smoking.
Practice throat exercises.
Mouth and throat exercises can improve your respiratory tract muscles, thus resulting to easier breathing and a quieter sleep.
Lastly, regular exercise not only benefits your body but even your throat. Your throat muscles will be less likely to collapse plus shedding some weight likewise leads to reduce snoring brought by obesity.
via : lifehack